There are so many benefits in eating a protein rich diet. Did you know that a growing body of research suggests that eating more protein, in the form of lean meat, poultry, fish, eggs, legumes, nuts and low-fat dairy food, can safely promote weight loss and reduce your risk of heart disease.

One study found that overweight men and women who followed a low-fat, high-protein diet for six months lost nearly 4 kg more, on average, than members of a similar group who ate a low-fat, high-carbohydrate diet. One of protein’s key benefits is that it may leave you feeling satisfied longer than carbohydrates do, so you eat less.

Here is a list of the best sources of protein:

  • Fish – Most nutritionists recommend eating at least two servings of 75 grams or ½ cup of fish each week. Choose fish such as char, salmon, herring and rainbow trout.Most fish contains about the same amount of protein as meat, and provides iron and vitamin B-12, important for energy. It’s also a healthy swap for some popular meat options. For example, ounce for ounce, a salmon steak has one-fourth the saturated fat of beef steak.
  • Eggs – One medium egg contains just 70 to 85 calories—and about 6.5 grams of protein. That means three eggs (210 to 255 calories) provide 19.5 grams of protein: the average woman needs about 50 grams a day, so that’s almost half of your daily intake. (Actual protein needs depend on your weight and level of activity; talk to your doctor to get specific requirements for you.)Eating a three-egg Spanish omelette, or three scrambled or poached eggs on toast, will keep you full for hours.
  • Lean Meat – If red meat is your preferred source of protein, choose the leanest cuts to reduce the added fat. Lean options such as London broil steaks and extra lean ground beef may cost a little more but the benefits are priceless. 175 grams of lean meat a day can lower your blood pressure by 8.9/4.5 mmHg, reducing your risk of heart disease by 15 percent and your stroke risk by 27 percent.
  • Nuts and Legumes – Legumes can be considered the perfect food. They contain more protein than any other plant food, are high in complex carbs and low in fat. A cup of cooked lentils will provide nearly 18 grams of protein, which is comparable to a serving of T-bone steak. Nuts are a great source of protein and good fats (mono and polyunsaturated). They are also a slow-burning food, leaving you feeling full longer. Studies have shown that nuts can even help people lose weight.
  • Poultry – Chicken and Turkey are a great sources of protein and low in saturated fat, especially if you choose skinless white meat. A 3-½ oz piece chicken breast will provide you 21 grams of protein. In addition to protein, poultry provides good amounts of B vitamins and zinc. Turkey even provides other nutrient that are being studies for their connection to alleviating depression.
  • Low Fat Dairy – Dairy is not just important for bone health, the protein in low-fat dairy products, such as yogurt and skim milk, also helps to maintain healthy blood pressure. Nutritionists recommend adults have 2-3 servings of milk and alternatives every day. Two cups of milk each day will not only boost your protein intake, but will also provide adequate vitamin D.

These six items are definitely the best sources of protein out there. Add them to you diet, and you will see the results and live a much happier and healthier life.

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